veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Chick Peas (Garbanzos)
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
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Ingredients: Descriptions and Photos
Chick Peas (Garbanzos)

(Chick Peas or Garbanzos)  Dried chick peas (garbanzos) are cooked and eaten on salads, or in soups or other dishes.  The dried beans (peas) are also ground into a flour for making falafel or other recipes.  Chick peas are higher in fat and protein than other commonly eaten beans.  See the nutritional chart for raw and cooked chick peas.  The photo to the left shows the actual size of the chick peas.

 

 

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

Scientific Name:     Cicer arietinum

NDB No:     16056

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
200 g
Proximates
Water
g
11.53
44
0.708
23.060
Energy
kcal
364
0
 
728.000
Energy
kj
1525
0
 
3050.000
Protein
g
19.30
1479
0.231
38.600
Total lipid (fat)
g
6.04
60
0.130
12.080
Ash
g
2.48
63
0.074
4.960
Carbohydrate, by difference
g
60.65
0
 
121.300
Fiber, total dietary
g
17.4
0
 
34.800
Sugars, total
g
10.70
0
 
21.400
Minerals
Calcium, Ca
mg
105
47
2.926
210.000
Iron, Fe
mg
6.24
44
0.136
12.480
Magnesium, Mg
mg
115
39
4.264
230.000
Phosphorus, P
mg
366
43
12.309
732.000
Potassium, K
mg
875
40
29.314
1750.000
Sodium, Na
mg
24
35
3.228
48.000
Zinc, Zn
mg
3.43
46
0.097
6.860
Copper, Cu
mg
0.847
48
0.030
1.694
Manganese, Mn
mg
2.204
25
0.122
4.408
Selenium, Se
mcg
8.2
0
 
16.400
Vitamins
Vitamin C, total ascorbic acid
mg
4.0
3
1.000
8.000
Thiamin
mg
0.477
42
0.033
0.954
Riboflavin
mg
0.212
48
0.011
0.424
Niacin
mg
1.541
43
0.068
3.082
Pantothenic acid
mg
1.588
20
0.063
3.176
Vitamin B-6
mg
0.535
26
0.013
1.070
Folate, total
mcg
557
16
27.048
1114.000
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
557
16
27.048
1114.000
Folate, DFE
mcg_DFE
557
0
 
1114.000
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
67
0
 
134.000
Vitamin A, RAE
mcg_RAE
3
0
 
6.000
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.82
0
 
1.640
Vitamin K (phylloquinone)
mcg
9.0
0
 
18.000
Lipids
Fatty acids, total saturated
g
0.626
0
 
1.252
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.009
0
 
0.018
16:0
g
0.501
0
 
1.002
18:0
g
0.085
0
 
0.170
Fatty acids, total monounsaturated
g
1.358
0
 
2.716
16:1 undifferentiated
g
0.012
0
 
0.024
18:1 undifferentiated
g
1.346
0
 
2.692
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
2.694
0
 
5.388
18:2 undifferentiated
g
2.593
0
 
5.186
18:3 undifferentiated
g
0.101
0
 
0.202
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Phytosterols
mg
35
0
 
70.000
Amino acids
Tryptophan
g
0.185
27
 
0.370
Threonine
g
0.716
57
 
1.432
Isoleucine
g
0.828
57
 
1.656
Leucine
g
1.374
57
 
2.748
Lysine
g
1.291
57
 
2.582
Methionine
g
0.253
83
 
0.506
Cystine
g
0.259
65
 
0.518
Phenylalanine
g
1.034
57
 
2.068
Tyrosine
g
0.479
56
 
0.958
Valine
g
0.809
57
 
1.618
Arginine
g
1.819
55
 
3.638
Histidine
g
0.531
55
 
1.062
Alanine
g
0.828
41
 
1.656
Aspartic acid
g
2.270
39
 
4.540
Glutamic acid
g
3.375
40
 
6.750
Glycine
g
0.803
41
 
1.606
Proline
g
0.797
40
 
1.594
Serine
g
0.973
41
 
1.946
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
40
0
 
80.000
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

NDB No:     16057

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
164 g
Proximates
Water
g
60.21
23
0.607
98.744
Energy
kcal
164
0
 
268.960
Energy
kj
686
0
 
1125.040
Protein
g
8.86
23
0.205
14.530
Total lipid (fat)
g
2.59
24
0.091
4.248
Ash
g
0.92
24
0.037
1.509
Carbohydrate, by difference
g
27.42
0
 
44.969
Fiber, total dietary
g
7.6
0
 
12.464
Sugars, total
g
4.80
0
 
7.872
Minerals
Calcium, Ca
mg
49
21
1.926
80.360
Iron, Fe
mg
2.89
21
0.147
4.740
Magnesium, Mg
mg
48
21
1.264
78.720
Phosphorus, P
mg
168
21
7.270
275.520
Potassium, K
mg
291
21
10.596
477.240
Sodium, Na
mg
7
17
0.859
11.480
Zinc, Zn
mg
1.53
27
0.057
2.509
Copper, Cu
mg
0.352
27
0.026
0.577
Manganese, Mn
mg
1.030
21
0.051
1.689
Selenium, Se
mcg
3.7
0
 
6.068
Vitamins
Vitamin C, total ascorbic acid
mg
1.3
0
 
2.132
Thiamin
mg
0.116
21
0.005
0.190
Riboflavin
mg
0.063
21
0.002
0.103
Niacin
mg
0.526
21
0.038
0.863
Pantothenic acid
mg
0.286
8
0.036
0.469
Vitamin B-6
mg
0.139
8
0.010
0.228
Folate, total
mcg
172
8
9.671
282.080
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
172
8
9.671
282.080
Folate, DFE
mcg_DFE
172
0
 
282.080
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
27
0
 
44.280
Vitamin A, RAE
mcg_RAE
1
0
 
1.640
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.35
0
 
0.574
Vitamin K (phylloquinone)
mcg
4.0
0
 
6.560
Lipids
Fatty acids, total saturated
g
0.269
0
 
0.441
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.004
0
 
0.007
16:0
g
0.215
0
 
0.353
18:0
g
0.037
0
 
0.061
Fatty acids, total monounsaturated
g
0.583
0
 
0.956
16:1 undifferentiated
g
0.005
0
 
0.008
18:1 undifferentiated
g
0.578
0
 
0.948
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
1.156
0
 
1.896
18:2 undifferentiated
g
1.113
0
 
1.825
18:3 undifferentiated
g
0.043
0
 
0.071
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.085
0
 
0.139
Threonine
g
0.329
0
 
0.540
Isoleucine
g
0.380
0
 
0.623
Leucine
g
0.631
0
 
1.035
Lysine
g
0.593
0
 
0.973
Methionine
g
0.116
0
 
0.190
Cystine
g
0.119
0
 
0.195
Phenylalanine
g
0.475
0
 
0.779
Tyrosine
g
0.220
0
 
0.361
Valine
g
0.372
0
 
0.610
Arginine
g
0.835
0
 
1.369
Histidine
g
0.244
0
 
0.400
Alanine
g
0.380
0
 
0.623
Aspartic acid
g
1.042
0
 
1.709
Glutamic acid
g
1.550
0
 
2.542
Glycine
g
0.369
0
 
0.605
Proline
g
0.366
0
 
0.600
Serine
g
0.447
0
 
0.733
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
16
0
 
26.240
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-25)

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